Workout of the Day

Performance
A. Bulletproof Shoulder Routine

B.12:00 Alt EMOM
Odd: 4-6 Horizontal Ring Rows
Even: 4-6 Thrusters @ 115 lbs, 75 lbs

C.  10-8-6-4-2
DB Power Snatch (Total) @ 45 lb, 20 lb
Wall Balls @ 20 lb, 14 lb
Deadlifts @ 115 lb, 75 lbs

D. Cool down, coaches choice

Foundations
Skill: Rowing

Workout (15 Minute Conditioning):
TEST DAY
500 M Row
1 Mile Run
500 M Row
(Cap 15:00)

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” -Willie Nelson

Performance
A. Hang Power Snatch x2x5 by feel Every :90
B. Clean DL x3x5 by feel, increase from 3/2 Every :90
C. 50 Burpee Box Jumps w/ step down for Time @ 24”, 20”
*Time recorded

D. Cool down, coaches choice

Foundations
Strength:
A. Front Squat x3-5×5  (Work up weight)
B. Thruster   x3-5×5

Skill:
Wall Balls

Workout:
5 Rounds
1:00 AMRAP
10  Wall balls
Max Single Jump Rope
Rest 1 min

“Beauty connotes humanity. We call a natural object beautiful because we see that its form expresses fitness, the perfect fulfillment of function. ” -Moshe Safdie

All Levels
Open WOD 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

All Levels
A.5:00  EMOM
5 TnG Power Clean

B.Seated DB Press x8x4 Rest :60

C.10-1
Goblet Squats @ 24K, 16K
Hand Release Push-ups
DL @ 135
100 M Run

Performance
Warm-up
A. 10:00 Group Run
B1. DB Front Raise x10x2 rest :10
B2. DB Lat Raise x10x2 Rest :10
B3. DB Reverse Fly x10x2 Rest :10

C.Skill Progression
Kipping Pull-ups

Skill Workout
15:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible

D.  Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 Lat on Box Stretch
10 Hollow Rock
Rest :30

Foundations
Skill: Press, Push Press, Jerk

Strength
Build to a Heavy 3 in Press
Build to a Heavy 2 in Push Press
Build to a Heavy 1 in the Jerk

Workout
4 Rounds
100m Run
10 Speed Skaters
10 Burpees
10 KB Swings
Rest 1:30 rest

“Great effort springs naturally from great attitude.” –Pat Riley

Performance
A. Front Squat x3x5 @ 80%  Rest 3:00
B. Strict CTB Pull-ups x5-1×2  by feel Rest :30 b/t sets, 3:00 b/t ladders
C1. Single Leg DL x5/leg x3 Rest :30
C2. DB Bench x10-12 x3 Rests :30

Foundations
Skill: Rowing

3 Rounds
500 M Row
10 V-Ups
Rest :60

3 Rounds
10 UB Deadlift
10 MB Sit ups
Rest :60
*Record Split for Rows

“Courage is resistance to fear, mastery of fear, not absence of fear.” -Mark Twain

Performance
A. Bulletproof Shoulder Routine Warm-up sheet

B.16:00 Alt EMOM
Odd: 3-5 Toes to Bar
Even: 3-5 Push Press @ 115 lbs, 75 lbs

C.Partner WOD
3 Rounds
500 M Row
Max Double Unders
*Total Time and DUs recorded

Foundations
Skill: Hip Clean Progression

A.  EMOM for 20 mins (Alternate each Exercise every min)
Hip Clean x2
Walking Russian Twists w/ Plate x 10 steps

B1. DB Press x8x3

B2. DB Step -ups x8/ea leg x3
*Post Best Hip Clean

“If you realized how powerful your thoughts are, you would never think a negative thought.” –Peace Pilgrim

Performance
A. Hip Power Clean and Jerk x2x5 by feel Every :90
B. Snatch DL x4x4 by feel Every :90
C. 75 Wall Balls @ 20lb, 14 lb for time

Foundations
Skill: Box Jump Progressions

25 Wall Ball (Buy in, Test)

10:00 AMRAP
10  Box Jump
10 Wall Ball
10 Ring Rows
300m Run
*Steady Pace and effort throughout
*Total Rounds Recorded

 TEST

Plank Test

“Success consists of going from failure to failure without loss of enthusiasm” -Winston Churchill

All Levels
Open WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups